Stretching

The following guidelines are meant for information purposes only. Always seek professional advice before attempting any rehabilitation.

The muscles in particular that need to be stretched are the Quadriceps group at the front of the thigh. These are made up of Vastus lateralis, Vastus medialis, Vastus intermedius which start (originate) at the thigh and insert into the Tibia (shin bone) via the kneecap, as well as the Rectus femoris. The Rectus femoris starts at the front of the hip and also inserts via the kneecap.

Testing flexibility

• This can be tested by performing the Thomas test.
• Sit on the end of a couch and pull the knee up to your chest.
• Holding this position, lay back onto the couch > Play video
• The thigh of the free leg should be horizontal. If it rides up, this indicates possible tight hip flexor muscles (Rectus femoris or Iliopsoas).
• The shin of the free leg should hang vertically. If not then this may indicate tight Quadriceps muscles.

Quad stretch

• The quads can be stretched in either the standing or laying position.
• In standing, hold on to something for balance whilst using the other hand to pull the foot towards your buttocks.
• Aim to keep the knees together and pull the leg up straight not twisted.
• You should feel a stretch at the front of the leg.
• It should not be painful.
• In the early acute stages of treatment hold stretches for around 10 seconds.
• Later on when the inflammation has gone stretches should be held for around 30 seconds.
• Repeat 3 times and stretch at least 3 times a day.

Hip Flexor Stretch

• Place one knee on the floor and the other foot out in front with the knee bent.
• Push your hips forwards and keep your back upright.
• You should feel a stretch at the front of the hip and upper thigh.
• Hold for 10-30 seconds as above.
• Repeat 3 times and stretch at least 3 times a day.
• This exercise stretches the Rectus Femoris and Iliopsoas muscles which flex the hip

Strengthening >>